THUR 11.07.19

20.5 Announced Tonight!

Today’s schedule

5a: All Levels CrossFit: Michael
6a: All Levels CrossFit- Ellen
7a: All Levels CrossFit- Ellen
8a: Open Gym- Ellen
12p: All Levels CrossFit- Kyle
3:30p: Open Gym- Michael
4:30p: All Levels CrossFit- Damon
5:30p: All Levels CrossFit- Damon
6:30p: All Levels CrossFit- Damon
7:30p: Open Gym- Michael
8:00p: Open 20.5 Live Announcement

Workout of the Day (WOD)

A. Single Leg Barbell Deadlift
4 x 6/6 (increase weight each set as form allows)
Stand on top of a 45# Plate

B. EMOM 15
Min 1 – 5 Hang Power Cleans (60% 1 RM PC) + 20-50 Double Unders
Min 2 – 10-15 Box Jump Overs (24/20)
Min 3 – Rest

Post load for deadlift. Ex: 155#

And coming tomorrow…


Ring Muscle Ups
Immediately into AMRAP 12

Cal Row
Chest to Bar Pull ups

Overhead Squats (95/65)
Bar Muscle Ups

Post reps completed in each AMRAP. Ex: 28, 142 Rx

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